50 Minute HIIT №4 Dryland cardio for swimmers (Full body )
50 Minute HIIT №4 Dryland cardio for swimmers (Full body ) Dryland cardio for swimmers Many swimmers are familiar with circuit-style dryland workouts. High-intensity interval training, also known as HIIT, is very similar and one of the most effective ways to increase your cardiovascular fitness and strength. workout plan: Dryland cardio for swimmers HIIT №4
Total duration 50 min
Warm up - 5 min
HIIT - 40 min
Warm down - 5 min
Workout structure:
5 rounds
7 exercises in 1 min Exercise 40sec + 20sec Rest
Warm up
1. Bicep curls with resistance band
Group of muscles:
Activates the brachialis, biceps brachii, and brachioradialis, biceps brachii short head is more activated than the long head.Equipment:
Rubber band.
2. Pike
Group of muscles:
Rectus abdominis, Triceps, Hand Flexors, Hand Extensors, Latissimus Dorsi, Trapezius, Lower Back, Deltoids, Obliques, Hamstring.Equipment:
No equipment.
3. Scissors Jump
Group of muscles:
Quads, Glutes, Hamstrings.Equipment:
No equipment.
4. Hand external rotation
Group of muscles:
Shoulder.Equipment:
Rubber band.
5. Plank shoulder, rips, hips taps
Group of muscles:
Core, Arms, Glutes, Wrists, Shoulder.Equipment:
No equipment.
6. Squat jacks
Group of muscles:
Glutes, Hip flexors, Quads, Abs, Calves, Hamstrings, Lower back.Equipment:
No equipment.
7. Plank
Group of muscles:
Erector spinae, Rectus abdominis, Transverse abdominis.Equipment:
No equipment.
After each one round 1 min rest
Warm down
Beginner:
Perform each exercise for 30 sec, 30 sec rest between exercises, after each one round 1 min rest.Intermediate:
Perform each exercise for 35 sec, 25 sec rest between exercises, after each one round 1 min rest.Advanced:
Perform each exercise for 40 sec, 20 sec rest between exercises, after each one round 1 min rest.
